Strength:

Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME F. grip C2R pull ups
4) 5xME Strict RMU

Bar COMPLEX
9 MIN EMOM
3 TOES 2 BAR
2 PULL UPS
1 C2B PULL UP

*Ask coach for scaling options

MetCon: 3 RFT
400 m run
25 KB swings
25 DU

A) 12/8 kg KB-SU
B) 16/12 kg KB-DU
C) 24/16 kg-DU
D) 24/16kg American swing-Unbroken DU (If you fail start DU Again)